A compound back exercise performed on a machine that targets the latissimus dorsi and other back muscles with controlled resistance.
Sit in the lat pulldown machine with your thighs secured under the pads. Grasp the bar with hands slightly wider than shoulder-width apart. Pull the bar down toward your upper chest while keeping your elbows close to your body. Squeeze your shoulder blades together at the bottom of the movement, then return to the starting position with control.
Begin seated in the machine with thighs secured under pads, arms extended overhead holding the bar with proper grip width.
Return to the starting position with arms fully extended overhead, maintaining control throughout the movement.
Pull the bar to your chest, squeeze your shoulder blades, keep your elbows close, control the return
Using momentum, not maintaining proper posture, allowing elbows to flare out, rushing the movement
Increase weight, add pause at bottom, perform single-arm variations, or add resistance bands.
Reduce weight, perform assisted pull-ups, or use resistance bands for assistance.
Stop if you experience pain in the shoulders, elbows, or lower back. Maintain proper form to avoid shoulder strain. Focus on controlled movement rather than heavy weight.